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Gouda cheese vs. Cashew — In-Depth Nutrition Comparison

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How are gouda cheese and cashew different?

  • Gouda cheese is higher in calcium and vitamin B12; however, cashew is richer in copper, iron, manganese, magnesium, and vitamin B1.
  • Daily need coverage for copper for cashew is 240% higher.
  • Cashew has less cholesterol.
  • Gouda cheese has a lower glycemic index (0) than cashew (25).

Cheese, gouda and Nuts, cashew nuts, raw are the varieties used in this article.

Infographic

Gouda cheese vs Cashew infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 21% 210% 11% 9% 12% 106% 234% 107% 1.4% 79%
Cashew
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 209% 11% 58% 251% 732% 158% 254% 1.6% 216% 109%
Contains more CalciumCalcium +1791.9%
Contains more MagnesiumMagnesium +906.9%
Contains more PotassiumPotassium +445.5%
Contains more IronIron +2683.3%
Contains more CopperCopper +5997.2%
Contains more ZincZinc +48.2%
Contains less SodiumSodium -98.5%
Contains more ManganeseManganese +14945.5%
Contains more SeleniumSelenium +37.2%
~equal in Phosphorus ~593mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 55% 4.8% 7.5% 7.5% 77% 1.2% 20% 18% 193% 5.8% 16% 8.4%
Cashew
8
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.7% 0% 18% 0% 106% 13% 20% 52% 96% 0% 85% 19% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +475.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +275%
Contains more Vitamin B1Vitamin B1 +1310%
Contains more Vitamin B3Vitamin B3 +1585.7%
Contains more Vitamin B5Vitamin B5 +154.1%
Contains more Vitamin B6Vitamin B6 +421.3%
Contains more Vitamin KVitamin K +1382.6%
Contains more FolateFolate +19%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
25% 27% 2% 41% 4%
Protein: 24.94 g
Fats: 27.44 g
Carbs: 2.22 g
Water: 41.46 g
Other: 3.94 g
Cashew
2
18% 44% 30% 5% 3%
Protein: 18.22 g
Fats: 43.85 g
Carbs: 30.19 g
Water: 5.2 g
Other: 2.54 g
Contains more ProteinProtein +36.9%
Contains more WaterWater +697.3%
Contains more OtherOther +55.1%
Contains more FatsFats +59.8%
Contains more CarbsCarbs +1259.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
68% 30% 3%
Saturated fat: Sat. Fat 17.614 g
Monounsaturated fat: Mono. Fat 7.747 g
Polyunsaturated fat: Poly. Fat 0.657 g
Cashew
3
20% 60% 20%
Saturated fat: Sat. Fat 7.783 g
Monounsaturated fat: Mono. Fat 23.797 g
Polyunsaturated fat: Poly. Fat 7.845 g
Contains less Sat. FatSaturated fat -55.8%
Contains more Mono. FatMonounsaturated fat +207.2%
Contains more Poly. FatPolyunsaturated fat +1094.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Gouda cheese Cashew
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Gouda cheese Cashew DV% diff.
Copper 0.036mg 2.195mg 240%
Iron 0.24mg 6.68mg 81%
Manganese 0.011mg 1.655mg 71%
Calcium 700mg 37mg 66%
Vitamin B12 1.54µg 0µg 64%
Magnesium 29mg 292mg 63%
Polyunsaturated fat 0.657g 7.845g 48%
Saturated fat 17.614g 7.783g 45%
Monounsaturated fat 7.747g 23.797g 40%
Cholesterol 114mg 0mg 38%
Sodium 819mg 12mg 35%
Vitamin B1 0.03mg 0.423mg 33%
Vitamin K 2.3µg 34.1µg 27%
Vitamin B6 0.08mg 0.417mg 26%
Fats 27.44g 43.85g 25%
Vitamin B2 0.334mg 0.058mg 21%
Vitamin A 165µg 0µg 18%
Zinc 3.9mg 5.78mg 17%
Potassium 121mg 660mg 16%
Fiber 0g 3.3g 13%
Protein 24.94g 18.22g 13%
Vitamin B5 0.34mg 0.864mg 10%
Calories 356kcal 553kcal 10%
Selenium 14.5µg 19.9µg 10%
Starch 23.49g 10%
Carbs 2.22g 30.19g 9%
Phosphorus 546mg 593mg 7%
Vitamin B3 0.063mg 1.062mg 6%
Vitamin E 0.24mg 0.9mg 4%
Vitamin D 0.5µg 0µg 3%
Choline 15.4mg 3%
Vitamin D 20IU 0IU 3%
Vitamin C 0mg 0.5mg 1%
Folate 21µg 25µg 1%
Net carbs 2.22g 26.89g N/A
Sugar 2.22g 5.91g N/A
Tryptophan 0.352mg 0.287mg 0%
Threonine 0.93mg 0.688mg 0%
Isoleucine 1.306mg 0.789mg 0%
Leucine 2.564mg 1.472mg 0%
Lysine 2.654mg 0.928mg 0%
Methionine 0.719mg 0.362mg 0%
Phenylalanine 1.431mg 0.951mg 0%
Valine 1.806mg 1.094mg 0%
Histidine 1.032mg 0.456mg 0%
Fructose 0.05g 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Gouda cheese Cashew
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
32%
Gouda cheese
32%
Cashew
Minerals Daily Need Coverage Score
79%
Gouda cheese
200%
Cashew

Comparison summary

Which food is lower in Sugar?
Gouda cheese
Gouda cheese is lower in Sugar (difference - 3.69g)
Which food is lower in glycemic index?
Gouda cheese
Gouda cheese is lower in glycemic index (difference - 25)
Which food is cheaper?
Gouda cheese
Gouda cheese is cheaper (difference - $0.5)
Which food is lower in Cholesterol?
Cashew
Cashew is lower in Cholesterol (difference - 114mg)
Which food contains less Sodium?
Cashew
Cashew contains less Sodium (difference - 807mg)
Which food is lower in Saturated fat?
Cashew
Cashew is lower in Saturated fat (difference - 9.831g)
Which food is richer in minerals?
Cashew
Cashew is relatively richer in minerals
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Gouda cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171241/nutrients
  2. Cashew - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170162/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.